Are you struggling with building your chest muscles despite doing countless push-ups and bench presses? Do you find it difficult to target your upper chest muscles using the standard flat bench press? One of the reasons for this might be the lack of variety in your workout routine. Fortunately, there is a simple solution to this problem – the dumbbell reverse grip bench press. In this blog post, we will discuss how this exercise can help you target your upper chest muscles, build strength and provide a much-needed change to your existing workout routine. So, get ready to learn about the benefits of including the dumbbell reverse grip bench press in your next chest workout!
Dumbbell Reverse Grip Bench Press Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, Triceps Brachii, and Wrist Flexor
- Equipment: Dumbbells and Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Dumbbell Reverse Grip Bench Press Instructions
- You may start off by selecting the dumbbells and lying down on a flat bench.
- Begin with your palms facing toward your face, elbows close to your body, and dumbbells just above your upper abs.
- Now, press the dumbbells up over your chest, do not rotate your wrists, your palms should be facing toward you face the entire exercise.
- Next, lower the dumbbells back to your starting position above your upper abs.
- Repeat to executed your preferred reps.
Video Tutorial
Dumbbell Reverse Grip Bench Press Muscles
Target (Agonist)
- Pectoralis Major, Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
- Wrist Flexor
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Pectoralis Minor
- Serratus Anterior
Antagonist Stabilizers
- None
Benefits of Dumbbell Reverse Grip Bench Press
The Dumbbell Reverse Grip Bench Press is an effective strength training exercise that specifically targets the Pectoralis Major – Sternal muscle. This exercise helps to strengthen the chest muscles, and improve posture and balance. Additionally, the Reverse Grip Bench Press helps to increase the range of motion in the shoulder joint, and it can also help to improve shoulder stability and strength. Furthermore, because the exercise requires the use of both arms, it helps to promote symmetrical development of the chest muscles, which can help to reduce the risk of injury.
Tips for Performing Dumbbell Reverse Grip Bench Press
In order for you to attain the optimal muscle development, you will want to focus on these simple tips. Additionally, when you prefer to prevent your self from getting an injury, you will want to implement these tips.
- Slow Down All Repetition To Just Under 6 Seconds For Each Contraction And The Same For The Extension, To Speed Up Your Training. In order to generate mas you need to increase the amount of time under strain of your primary muscles. Slowing your execution will increase the amount of time under strain. Many studies have demonstrated that just under 6 seconds extension and contraction is the sweet spot provides optimum benefit for creating muscle bulk. You want to include this method occasionally, although not anytime you exercise.
- Develop Your Form Prior To Increasing The Resistance. getting ideal form will definitely support preventing injury and faltering early on. Excellent Form will certainly help you develop muscle tissue more rapidly.
- Slow Every Repetition Down For Improved Strength Gains. When you raise the time under tension you are engaging your muscles longer and they will respond by developing toned muscles. You can accomplish this without raising the weight by doing slow reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds extending.
- cut down muscle soreness by accomplishing a few minutes of aerobic exercise directed at your primary muscles to finish your workouts. This aerobic exercise is flushing out much of the lactic acid. Subsequentrn you will undoubtedly be reducing your healing time.
Benefits and Tips Video
Frequent Mistakes To Avoid
You need to not make these common issues to sustain nice technique and improve your strength. Additionally, when you refrain from these errors you will lessen the chance of developing an injury.
- Don’t Relax Your Abs. Keeping your core tight to protect your spinal column by maintaining your internal pressure.
- You Can’t Forget Your Cooldown. You should reduce your recuperation time frame and decrease soreness for those who perform a proper cool-down.
- Don’t Allow Yourself To Cheat. In most the time, cheating is utilizing momentum rather than the strength of your primary muscle tissue. Once in a while, a little cheating on your final rep can be great to overload your muscle, but not for more than a handful of reps.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
If you are looking for variations, complementary, or alternative exercises for the Dumbbell Reverse Grip Bench Press, then the following list can provide you with some ideas. Some of these exercises work similar muscles as the Dumbbell Reverse Grip Bench Press, while others may be more suitable for people with different goals.
Barbell Reverse Grip Decline Bench Press
The barbell reverse grip decline bench press is a great alternative or complementary exercise to the dumbbell reverse grip bench press. This exercise targets the same muscles as the dumbbell reverse grip bench press, but with the added stability of the barbell, it allows you to focus more on the contraction of the muscles, rather than the balance of the dumbbells. Additionally, this exercise can be more challenging for experienced lifters as you can use heavier weights with a barbell. The decline angle also increases the range of motion and helps to engage your lower chest muscles as well.
Dumbbell Bench Press
The Dumbbell Bench Press is a great alternative or complementary exercise to the Dumbbell Reverse Grip Bench Press. This exercise is performed with two dumbbells, and it works the chest, shoulders, and triceps. When performing the Dumbbell Bench Press, the lifter needs to keep their back flat on the bench and their feet firmly planted on the ground. This exercise can be done with one arm at a time or both arms simultaneously. The Dumbbell Reverse Grip Bench Press is a great exercise for targeting the upper chest and triceps, while the Dumbbell Bench Press can help you build strength in your lower chest and deltoids. Together, they can provide an effective full-body workout.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a great complementary or alternative exercise to the Dumbbell Reverse Grip Bench Press. This exercise works the same muscles as the Reverse Grip but at a different angle, targeting the lower chest and triceps more effectively. It also allows you to use heavier weights as the decline bench helps stabilize the body more than when using a flat bench. To perform this exercise, lie on a decline bench with your feet firmly placed on the floor and hold a pair of dumbbells above your chest with your palms facing each other. Slowly lower the dumbbells to your chest and press them back up to the starting position. This exercise is great for developing strength and size in the chest and triceps.
Check Out These Top Dumbbell Exercises
Barbell Decline Wide Grip Press
The Barbell Decline Wide Grip Press is an excellent complementary or alternative exercise to the Dumbbell Reverse Grip Bench Press. This exercise targets the lower portion of the chest, as well as the triceps and shoulders. It also allows you to use a heavier weight than the Dumbbell Reverse Grip Bench Press, allowing for greater gains in strength and muscle mass. This exercise is a great way to challenge your chest muscles from a different angle, helping to further develop your overall chest strength and size.
Barbell Bench Press
The Barbell Bench Press is an excellent complement or alternative exercise to the Dumbbell Reverse Grip Bench Press. It is a chest press exercise that works all the major muscles in the chest, shoulders, and triceps. It is performed by lying on a flat bench and pressing a barbell up from the chest until the arms are fully extended. It is a great exercise for strength and muscle development, as well as improving posture. The Barbell Bench Press is a great complement to the Dumbbell Reverse Grip Bench Press, as it allows for greater range of motion and weight resistance. It is also an effective alternative for those who may find the Dumbbell Reverse Grip too difficult or uncomfortable.
Cable Chest Press
The Cable Chest Press is a great alternative or complementary exercise to the Dumbbell Reverse Grip Bench Press. It works the same muscles as the Dumbbell Reverse Grip Bench Press but in a different way. It targets the chest, shoulders, triceps, and upper back muscles and is a great way to build strength and muscle mass. It can also be used to improve muscular endurance and balance. The cable chest press helps to create a more even development of the chest muscles and increase the range of motion for a more complete workout.
Find More Chest Exercises Here
Opposing Complementary Exercises
In addition to the Dumbbell Reverse Grip Bench Press, there are other exercises that can be included in your workout to help build strength in opposing muscle groups. These exercises are great for adding variety and helping to ensure that all major muscle groups are adequately trained. Here is a list of exercises that complement the Dumbbell Reverse Grip Bench Press:
Barbell Pendlay Row
The Barbell Pendlay Row is a great exercise to complement the Dumbbell Reverse Grip Bench Press, as it works the opposing muscle group. This exercise works the back, specifically the lats, rhomboids, and traps, while also recruiting the biceps, triceps, and delts. The Barbell Pendlay Row is performed by bending at the hips and knees with a neutral spine, then gripping the barbell with an overhand grip and pulling it up to the chest while squeezing the shoulder blades together. This helps to strengthen the back muscles, which can help balance out the chest muscles that are engaged when doing the Dumbbell Reverse Grip Bench Press.
Barbell Skier
Barbell Skier is an excellent exercise for strengthening the muscles of the lower body. It is a great complement to the Dumbbell Reverse Grip Bench Press, which works the upper body muscles. Barbell Skier specifically targets the quadriceps, glutes, and hamstrings, all of which are used in the opposite direction of the Dumbbell Reverse Grip Bench Press. By combining these two exercises, you can strengthen both the upper and lower body muscles simultaneously. This will help create a balanced and strong physique.
Cable Rope Rear Delt Rows
Cable rope rear delt rows are an excellent exercise for strengthening the muscles in the back of the shoulder, or the rear deltoids. The exercise is complementary to the dumbbell reverse grip bench press, as it works the opposite muscle group. By engaging in both exercises, you can create an effective and well-rounded workout that will help to build strength and stability throughout your shoulder region. The cable rope rear delt row also helps to improve balance and posture, making it a great choice for athletes who want to maximize their athletic performance.
Rev Up Your Bench Press with Dumbbell Reverse Grip!
Are you looking for a new way to rev up your bench press routine? Look no further than the dumbbell reverse grip bench press! This exercise targets your chest, triceps, and shoulders while also engaging your forearms and wrists to increase their strength and stability. By changing up your grip and adding reverse hand positioning, you can add a new challenge to your routine and also help to prevent injury by decreasing stress on your elbows and wrists. Incorporating dumbbell reverse grip bench press into your workout can lead to increased strength and overall upper body fitness.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Dumbbell Exercises
